2 am, staring at the ceiling, eyes wide open, thoughts racing.
By 4:30 am, you finally surrender to the best deep sleep, like a warm bath.
Finally, at 5 am, the alarm goes off, and you want to cry.
Wake up and drive without knowing if you will pass through a red signal. The day goes by, and you are on autopilot in a Zumbi mood; one more coffee will get you through the day.
This was my story for a while;
During this phase of a woman's life, hormones are rewiring and resetting, and hormone imbalances can affect sleep.
That's when sleep hygiene plays a significant role in helping to have a whole night of sleep.
I use a few strategies with my clients in my Fitness & Wellness program for women over 45:
Wake up and have sunlight on your face first thing. This will reset your circadian rhythm.
Put your phones to bed! This is a big one, and 90% of my clients don't do it, and I used to be one of those.
At night, no screens are allowed for at least 2 hours before bed. The screen light signals to your body that it's still day, messing up the release of melatonin, the sleep hormone.
Eat at least 3 hours before bed—the body either digests or rests.
Dim the night light and tell the body it is time to chill.
Warm: A warmer, more relaxed room.
Ideally, no TV electronics are allowed in your bedroom.
I use supplements regularly to guarantee my sleep: I take magnesium and Tart Cherry Juice one little shot at night.
More techniques to help calm down the nervous system:
Go for a walk in the evening after dinner.
Breathing techniques: Inhale for two and exhale for 4 . Repeat for ten or more cycles.
Square breathing: Inhale for two, hold for two, exhale for two, hold for two, and repeat for a few cycles.
From Cognitive Behaviour Therapy. Use the alphabet starting with the letter A, listing three veggies or fruits, beginning with B, and then moving to C. A client of mine uses this often, and she said she never passed the letter G.
Audiobooks.
Focus on something to quiet your mind and stop the repetitive, worrying thoughts that keep you awake.
Do you have any strategy that you use? Please share with us.